Dumbbell Half Kneeling Chop

Setup

• Start in a half-kneeling position with one knee on the floor and the other foot planted firmly in front of you.

• Ensure your core is tight and your spine is neutral.

• Hold a single dumbbell with both hands at the outside of the knee that is currently on the floor.

Movement

• Start by keeping your arms relatively straight with a slight bend at the elbows.

• Begin by diagonally rotating your torso while lifting the dumbbell across your body, moving it from the outside of your knee up toward the opposite shoulder.

• Keep your gaze focused on the dumbbell throughout the movement, allowing your head and neck to move naturally with your torso rotation.

• Control the weight through the entire range of motion, focusing on the oblique engagement as you reach the top of the lift.

• Slowly return the dumbbell back to the starting position with control.